Weekly Swim Sets: Tuesday, 17th January 2017
Last week's triathlon swim plans - lots of 50s with more work on balance and rotation in the stroke
Late again. Here’s last week’s pair of swim plans that I coached for my triathlon club. We have work on balance, rotation and timing and a couple of main sets that mix steady and harder efforts.
Wednesday, 11th January 2017 – Triathlon Swim Session
| Warm Up | ||
|---|---|---|
| 300m Front crawl | ||
| 4x | 25m Front crawl – Torpedo Drill – on 10s rest | |
| 50m Front crawl | ||
| 2x | 50m Front crawl – side kick – on 10s rest | |
| 4x | 25m Front crawl – single arm – on 10s rest | |
| 50m Front crawl | ||
| 4x | 25m Front crawl – unco drill – on 10s rest | |
| 100m Front crawl – building | ||
| 900m | ||
| Main Set | ||
| 2-3x | 300m Front crawl – pull – on 30s rest 2x 50m Front crawl – building – on 15s rest 2x 50m Front crawl – hard – on 25s rest |
|
| 1,900m – 2,400m | ||
| Cool Down | ||
| 2x | 25m Front crawl – single arm – on 10s rest | |
| 2x | 25m Front crawl – unco drill – on 10s rest | |
| 100m Front crawl | ||
| 100m Choice | ||
| 2,200m – 2,700m | ||
The focus on balance and rotation continues on Wednesday, drills worked up from torpedo kick (returning) to the far more challenging Unco drill. The main set mixed steady pull work with some harder 50s.
Thursday, 12th January 2017 – Triathlon Swim Session
| Warm Up | ||
|---|---|---|
| 300m Front crawl | ||
| 2x | 50m Front crawl – building – on 10s rest | |
| 200m Front crawl | ||
| 2x | 50m Front crawl – building – on 10s rest | |
| 100m Front crawl | ||
| 2x | 50m Front crawl – building – on 10s rest | |
| 900m | ||
| Main Set | ||
| 10x | 50m Front crawl – on 10s rest 1: Hard 2-5: Easy 6: Hard 7-10: Easy |
|
| 10x | 50m Front crawl – on 15s rest 1-2: Hard 3-5: Easy 6-7: Hard 8-10: Easy |
|
| 10x | 50m Front crawl – on 20s rest 1-3: Hard 4-5: Easy 6-8: Hard 9-10: Easy |
|
| 10x | 50m Front crawl – on 25s rest 1-4: Hard 5: Easy 6-9: Hard 10: Easy |
|
| 2,900m | ||
| Main Set 2 | ||
| 5x | 100m Front crawl – pull, easy – on 20s rest | |
| 3,400m | ||
| Cool Down | ||
| 200m Choice | ||
| 3,100m – 3,600m | ||
Thursday’s session focussed on 50s. The main set consists of progressively more intense blocks of ten 50m reps with increasing rest to help counteract the effort.
